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Almost half of what Canadians eat are ultra-processed foods that harm health and are under scrutiny.
This week, medical researchers pointed to ultra-processed foods as a potential culprit behind the rising rates of colorectal cancer in young adults. Previous studies tied eating more of these foods to obesity, Type 2 diabetes and heart disease.
At the same time, ultra-processed foods have increased in our diets.
“We do think that there might be a role that ultra-processed food plays in really making the gut less healthy than it could be,” said Dr. Andrew Chan, the study’s senior study author and a gastroenterologist at the Mass General Brigham Cancer Institute in Boston.
Eating a lot of ultra-processed food and drink products, say from eating out, along with few unprocessed or minimally processed foods — like prewashed and peeled veggies and dried or canned legumes (beans, peas and lentils) with no added salt — also makes a difference, say registered dietitians who study the health of the Canadian population.
What are ultra-processed foods?
As the name suggests, the foods are highly processed. Think mass-produced bread; many breakfast cereals with added sugar; instant soup; frozen dinners; and processed meat like hot dogs and cold cuts full of salt, preservatives and additives.
Sauces, spreads and condiments, and sugary or artificially sweetened beverages also make the list used in the latest cancer study.
Snacks, both packaged savoury and sweet varieties, as well as desserts are also included.
What’s in them?
Ultra-processed foods are made mostly from fats, starches, added sugars and hydrogenated fats extracted from foods.
Foods in this category can also be full of preservatives, making them shelf-stable in the grocery store and pantry.
Fast food prices are climbing, and big chains like Chipotle say that they’re losing young adults who are cutting back on their spending. With cheap meal deals on the table at McDonald’s and Burger King, the battle for the future of fast food rests with Gen Z — but many of them are opting not to dine out.
They don’t contain a lot of fibre, and often have artificial sweeteners, said Dr. Shady Ashamalla, a surgical oncologist at Sunnybrook’s Odette Cancer Centre who treats colon and rectal cancers.
Protein isolates or glucose/fructose syrup are other common types of ingredients.
Ultra-processed foods may also contain additives like artificial colours and flavours or stabilizers.
How are they classified?
There are a few ways to group foods.
Under the Nova food classification system — developed by researchers at the University of Sao Paulo in Brazil in 2009 — freshly baked bread, freshly made cheese, salted nuts and bacon are all considered processed, because they contain added salts, sugars and fats to preserve them or to make them more enjoyable.
Nova classifies food based on how much it’s been processed, ranging from unprocessed or natural foods to ultra-processed.
Are some worse than others?
Generally, when a food is highly processed and has a long ingredient list, the nutrient density may suffer while the health risks increase, scientists say.
But there are exceptions, and some foods are harder to categorize, like certain calcium-rich yogurts and cereals with the most fibre.
How can I start to eat less?
“We know that what we eat is directly correlated to our social economic class,” Ashamalla said. “And we know that ultra-processed foods are convenient and they’re fast.”
Decreasing the amount of ultra-processed food we eat is beneficial, Ashamalla said.
But that means buying fresh or flash-frozen ingredients when possible and cooking at home, doctors and dietitians suggest.
Unprocessed or minimally processed foods typically don’t need a label.
Think vegetables, grains, legumes, fruits, nuts, meats, seafood, herbs, spices, garlic, eggs and milk. Make these real, whole foods the basis of your diet, Heart & Stroke suggests.
